Hatha Yoga/Iron Yoga/Yin Yoga
Alegria Yoga School
Thompson Station, TN TBA
200 Hour Basic Level Hatha Yoga
Teacher Training Course
Alegria Yoga School
Thompson Station, TN TBA
Hatha Yoga Teacher Training Review
Alegria Yoga School
Thompson Station, TN TBA
Course Description
Hatha Yoga/Gentle Hatha Yoga
This class is designed in a slow flow format integrating meditation, breath work and the exploration of asanas
(yogic postures). By energizing, promoting relaxation and wellness throughout the body, this class strengthens
muscles, connective tissue and joints as they gradually become more open (flexible). Suitable for students of all
fitness levels.
Iron Hatha Yoga
Using a resistance training approach this class is moderately paced, and designed to rhythmically strengthen and
tone muscle groups, improve cardiovascular (aerobic fitness), and increase joint flexibility. By incorporating the
use of light to moderate hand weights, this class provides an excellent foundation for a variety of exercise regimes.
Those wishing to participate in this class must have prior asana (yogic posture) and aerobic exercise experience.
Yin Yoga
Yin yoga is a unique style of Hatha yoga that places a strong emphasis on enhancing the function of connective
and muscle tissue by directly accessing sites of in-elasticity (joints, tendons and ligaments). This slow paced
meditative approach increases the strength and flexibility of muscle and connective tissue through stillness in
movement, while energizing, promoting relaxation and wellness throughout the body. Postures practiced in this
style are held for several minutes. Suitable for students of all fitness levels.
Relax & Rejuvenate with a practice of:
Conscious Breathing
The intake of air (oxygen) during inhalation, and the removal of waste products during exhalation are two major
functions of respiration ~ Breathing.
In the absence of oxygen, the body begins to lose its ability to function efficiently….it loses its vitality and life
sustaining ability. Oxygen plays an important role in every kinetic and physiological activity that occurs in the body;
walking, digesting food, thinking and even laughing requires the presence of oxygen. When we experience a
decrease of oxygen in the body, especially due to shallow breathing, every system that supports life within the body
suffers. Many physical activities including walking become laborious, the ability to remove nutrients and burn
calories from the food we eat is diminished, we sleep less with increased discomfort, we become dehydrated,
and we experience an overall sluggishness with a progressive decline in health. Fortunately, the body is very
forgiving and may recover even during times when we are very neglectful of nurturing it. All we need to do is
Breathe fully to bring more oxygen into the body; drink a minimum of eight 8oz glasses of water each day, eat
more fruits and vegetables, exercise 3 – 4 times per week, and get at least 8 hours of sleep each night. If we make
a conscious attempt to increase the amount of oxygen we take into the body, and make appropriate lifestyle
changes when and where necessary, we will find that the body can increase its healing ability, we feel rejuvenated,
and we become more vibrant.
So let’s live more fully and take a look at an excellent “conscious breathing” exercise!!!
Total time of exercise: 20 minutes
1. Sit comfortably on a chair or sofa with your shoulders slightly pulled back and relaxed.
2. Create an erect spine (upright, no slouching), your chin should be up and level with the top of your shoulders,
each vertebra should be resting comfortably one on top of the other, your arms relaxed beside you with your
hands resting up or down on your thighs. Be relaxed!!
3. Inhale deeply yet slowly, and exhale slowly three times [this will help encourage your body to relax].
4. Close your eyes and bring your awareness to your nostrils. Notice the air as it gently flows in and out of the
nostrils. Observe the air entering and leaving the nostrils for approximately 3 minutes.
5. Now, bring your awareness to your navel.
6. Visualize a golf ball size gold ball resting on your navel….this is where you are going to visualize the start of the
inhalation of breath. You will coordinate the ascent and decent of the little gold ball with your breath.
(While performing this exercise, make sure your exhalation lasts as long as your inhalation.)
7. As you slowly count to 6, inhale slowly and deeply, visualize the little gold ball moving with the upward flow of
your breath. At the end of your inhale the little gold ball will come to rest upon the tip of your nose.
8. Pause briefly.
9. Exhale slowly [to the count of 6] as you visualize the little gold ball moving downward until it returns to the
navel; remember your breath follows the same rate of decent as the little gold ball.
10. Continue with this slow flow of breathing and visualization for 12 minutes.
Now that you have completed this session, allow your natural occurring breath to return. Remain seated and
relaxed for an additional 5 minutes to allow the benefits of this exercise to take effect. Practice this conscious
breathing exercise twice per day, once in the morning, once at night. As you learn to breathe more fully, you’ll
increase your oxygen intake, detoxify your lungs, reduce shallow breathing, increase overall healing processes,
increase your energy level, and bring relaxation, calm and rejuvenation to the body and mind.
To contact Ethel via email tap on the following link: YogaAny1@comcast.net
Phone: 781.696.9105
 |  |  |  |  |
